Porcini Mushroom And Goat Cheese Omelet
Leisurely mornings beg for something grander than scrambled eggs and squeeze-bottle ketchup. This recipe uses meaty mushrooms, creamy goat cheese, and freshly chopped herbs to elevate the eggs. Oh, you fancy now.
2 Tbsp dried porcini mushrooms3 large eggs1 oz goat cheese, crumbled1 Tbsp chopped parsley, for serving
How to Make It:1. In a medium bowl, cover the mushrooms with water and allow them to soak until rehydrated, at least 30 minutes. Rinse the mushrooms well and chop. Strain the mushroom liquid through a coffee filter and into a small bowl. Set aside.2. In a medium bowl, beat the eggs vigorously with 1 tsp of the reserved mushroom liquid, along with a pinch each of salt and pepper. 3. In a large nonstick pan, melt the butter over medium-low. Add the eggs and cook, undisturbed, until set, 3 to 4 minutes. 4. Starting one-third of the way in, make a line using all the mushrooms and goat cheese. Using a spatula, fold the edge of the eggs over the mushrooms and cheese. Then carry the pan to the serving plate and use the spatula to gently guide the omelet to the plate, continuing to roll the omelet so that it sits in a tubelike shape on the plate. Top with the parsley. Feeds 1.
Nutrition per serving: 485 calories, 31 g protein, 10 g carbohydrates , 35 g fat
Easy Vanilla Low Carb Protein Waffles
Are waffles more your jam? These waffles are for you.
Now your typical waffle isnt very filling. Thats because it doesnt contain much protein.
Even worse, its loaded with carbs. So, you have a sugar high, then a sugar crash.
This leaves you, reaching for more and more carbs. And as we all know, too many carbs means ditching your skinny jeans.
These waffles are different. They contain a whopping 29 grams of protein.
Whats more, they contain a ton of fat and fiber. So, theyre extra filling.
But the best part is that theyre super delicious. You wont miss those frozen waffles you get at the grocery store.
The key to them being so high in protein is that you use protein powder. To keep them low carb, make sure you choose a high-quality, low carb protein powder like this.
What I love most about these waffles is how easy it is to make them. Just put your ingredients in a blender and blend until smooth.
Next, pour your batter into a preheated waffle iron. This one should do the trick.
Then cook for about 5 minutes.
Per Serving:
Blueberry Pie Overnight Oats
One bowl full of this blueberry pie overnight oats recipe and youll be ready for the entire morning.
The recipe calls for low fat vanilla yogurt but you can use any flavor and it will be fine so long as its packed with protein.
The blueberries are sweet enough on their own, so all you have to do is add in some oats and its done! You could even use steel cut oats to really kick up the fiber content of this oatmeal recipe.
Theres some peanut butter though so youll get a protein-packed dish to start your morning.
Its best served cold so make a batch for the rest of the week and stick it in the fridge. Youll have a healthy breakfast waiting for you when you wake up.
These peanut butter energy bites are best to make in large batches.
Not only will you eat a ton, but it will be perfect to eat on the go.
You can have them for breakfast, but you can also eat them as a mid-day snack to hold you over till your next meal.
This is one of those high protein breakfast foods that are savory and gives you a satisfying feeling after eating.
Even though its actually pretty light and refreshing because of the tomatoes and feta cheese.
Its a great dish to have if youre looking to avoid the sweet breakfast dishes and have one that satisfies your taste buds.
This wont be the best dish to save in the fridge, so try and only make small enough portions to fill you up but without any waste.
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High Protein Veggie Egg Bake
This recipe by Skinny Fitalicious is high in protein and fiber and the best way to eat low calorie while keeping your blood sugar happy!
Veggies are loaded with fiber and water, which makes them really important for maintaining a healthy diet and losing weight. Not only is the egg bake loaded with them, but it also has eggs and cottage cheese.
Definitely try this one out!
The Benefits Of ‘front
Youll also notice that this recipe is relatively higher in calories than our previous recipes. This makes it a good option to ‘front load’ your calories with. A little background: this is a method where you eat a good portion of your daily calories in your first meal. Some research has shown that this is beneficial on reducing your hunger and cravings while increasing your overall energy levels throughout the day. And, hence, may better enable you to:
- Adhere to your diet AND
- Burn more calories through activity
In fact, in a longitudinal weight loss study, they found that subjects who used this front-loading approach:
- Lost more weight and reduced their waist size to a greater degree WHILE
- Reporting greater hunger control over a period of 12 weeks
This will vary individually, though. But I do recommend experimenting with it, and this recipe is the perfect way to do so.
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Peanut Butter Overnight Oats
This recipe by Ambitious Kitchen tastes like a slice of banana bread or banana cream pie! It not only tastes amazing but its full of nutrition too.
These oats are packed with healthy fats from the creamy peanut butter and chia seeds and are naturally sweetened and gluten-free thanks to the gluten-free rolled oats mentioned in the recipe!
It also packs over 15g of protein and takes only 10 minutes of prep to get going. You can also make it your own by adding extra fruits like strawberries or blueberries. Or consider switching out to a different nut butter you prefer more or adding different toppings like a sprinkle of cinnamon powder or a drizzle of honey.
How Protein At Breakfast Helps You Lose Weight And Belly Fat
High-protein breakfasts can reduce appetite and cravings. They may also help you lose belly fat.
Dietary protein is inversely related to belly fat, meaning the more high-quality protein you eat, the less belly fat you have .
One study of obese, Chinese teens showed that replacing a grain-based breakfast with an egg-based meal led to significantly more weight loss over 3 months.
The higher-protein breakfast group lost 3.9% of their body weight , while the lower-protein group lost only 0.2% .
In another study, people on a weight loss program received either an egg breakfast or a bagel breakfast with the same amount of calories.
After 8 weeks, those eating the egg breakfast had a 61% higher reduction in BMI, 65% more weight loss and a 34% greater reduction in waist measurements .
Summary
Eating protein for breakfast can lead to significant weight loss, especially if you have a lot of weight to lose.
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Peanut Butter Oatmeal Bowl
This peanut butter oatmeal bowl is a great recipe to have in your back pocket.
Its easy to make and you can taste all the natural flavors of your ingredients without any crazy additives.
Its an easy dish to throw together and tastes great warmed up or cold out of the fridge for breakfast later in the week.
This is one of those high protein breakfast foods that youll find yourself craving during the morning hours.
The best part is that you dont have to just stick with the basic recipe, you can add different toppings to enhance the peanut butter flavor or throw in some fruit for an even healthier dish.
You could even swap out the regular oatmeal for steel-cut oats for an extra protein boost.
If you need a high protein breakfast that can feed an entire family, go with the Bisquick breakfast casserole.
It has everything in there you could want, with eggs, sausage, and cheese.
You can also add extra ingredients like bell peppers or broccoli if you need some more vegetables in your diet.
All you need to do is mix up the ingredients and throw them in a casserole pan straight in the oven.
This poached egg and avocado toast recipe is a classic.
Its one of those protein foods for breakfast that youll be adding to your regular rotation.
The recipe is simple because all you need is a poached egg, some avocado, and a slice of toast.
You can have it on its own, but you could always add a few strips of bacon for some added flavor.
Is Oatmeal Good For Losing Weight
Oatmeal is a great breakfast option for losing weight. It is filling and full of nutrients. Per serving, which is a half of a cup there are 150 calories, 4 grams of fiber and 5 grams of protein.
What makes this oatmeal good for weight loss is the way I prepare it and the extra ingredients that I add without adding too many calories. Many recipes for oats add items that can be very high in calories and not filling, like nuts and dried fruit. These are great tasting toppings and I do add them sometimes but they are very high in calories and do not make me full.
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High Protein Vegan Breakfast Ideas
Maybe like me, youve found dairy and eggs dont make you feel fabulous, in fact, they make you feel bloated which totally goes against to goal of even trying this high protein thing.
Its 100% possible to enjoy a high protein breakfast no eggs, no butter, no dairy. Now the meat is up to you, but these options will all be perfect for a plant-based athlete diet!
How Much Protein Do You Need At Breakfast
The ideal amount of protein at breakfast is about 30 grams, according to a 2018 review by nutrition researchers at Purdue University. However, registered dietitians like Sass say that 15 to 20 grams at breakfast is a good goal for weight loss and hunger management.
Levy-Wolins recommends starting with at least 15 grams of protein at every meal if youre hoping to see results at the gym. An even intake of protein throughout the day provides the most support of muscle mass maintenance, she explains, pointing to a separate 2018 review. This is equivalent to two hard boiled eggs or a half cup of oatmeal and two tablespoons of nut butter.
Ready to start your day off right? Try one of these dietitian-approved high-protein breakfasts next time youre tempted to reach for the cereal box.
Next time you make your favorite overnight oats, stir in a scoop of protein powder, Levy-Wolins says. Combine the oats and plain or flavored protein powder, then add water or unsweetened nut milk. Stir until well combined. Let the oats soak in the fridge until the morning, then top with berries, pumpkin seeds, or nut butter for an extra boost of protein.
Eggs are a no-brainer for protein. Sass suggests mixing in veggies and herbs and topping with avocado for healthy fats, which will boost the satiety factor. Using three eggs will give you about 19 grams of protein, so fold in some cheese, black beans, or meat if you want to get closer to 30 grams
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Keto French Toast Sticks
Need another brunch idea? These French Toast sticks are a great option.
They look and taste amazing. Youll want to keep munching on them.
To keep them low carb, use homemade keto bread. But dont worry, making the bread is so simple and takes only 90 secondsyes, you read that right.
To make it, just whisk together your bread ingredients in a microwave-safe dish. Youll need butter, heavy cream, eggs, coconut flour, and baking powder.
Then, cook your bread in the microwave for 90 seconds. Finally, let it cool for a couple of minutes before slicing it into sticks.
Serve with sugar-free maple syrup.
Per Serving:
Vegan Eggplant Parmesan Casserole
This vegan casserole is good enough to work as comfort food while keeping you healthy. The non-dairy mozzarella cheese retains the desirable flavors without containing animal products. Additionally, meal preparation time is slightly over an hour, making this recipe ideal for the weekend. Alternatively, prepare this casserole and refrigerate it for more weekday meal options.
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Savory Chicken Sausage Egg And Cheese Muffins
Remember pigs in a blanket? Well, this delicious muffin from Ambitious Kitchen will make your memory as happy as your taste buds from the first bite. With their 9.8 grams of protein and 8.8 grams of fat per serving, you can definitely have more than one of these flavor bombs. Eggs, sausage, cheese, and avocado without any guilt? Thats a great way to start any day.
But First Whats The Hype Surrounding Proteins
Most people know and appreciate the role of protein in their health and well-being. However, few understand which sources are the best, how to prepare those proteins, and how to balance the meals for optimal nutrition.
Proteins repair cells in your body, which are lost or damaged through wear and tear. In addition, they transport molecules throughout the body. They also reinforce your immune system to fight against viruses and bacteria. Therefore, you need a daily supply of proteins in your diet to keep your body healthy and strong. Failure to do so causes your body to turn to muscles for proteins, leading to muscle mass loss. Similarly, your heart and lungs will cease to function optimally, and prolonged deficits could lead to death.
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Clean Eating Turkey Breakfast Sausage
This recipe by The Gracious Pantry is the perfect way to start your mornings off in a healthy way! The turkey breakfast sausage patties are delicious and incredibly easy to make.
Although theyre high in protein, theyll still quite low in calories with each sausage patty having approximately 57 calories, depending on how large you make them.
You can also make these and freeze them either before or after cooking them. Theyll last in the freezer for 4 months and are a great way to prep in advance to make sure you always have a healthy, high-protein breakfast option readily available.
Greek Yogurt Blueberry Muffins
Its a bakers trick to throw yogurt into your pastries because the yogurt adds some moisture and fluffiness to the muffins.
These muffins are high in protein because of all the Greek yogurt they contain, but also low in sugar so they wont make you crash right in the middle of the day.
Adding blueberries helps sweeten them up while also adding an antioxidant boost to help you stay healthy.
This is a great muffin recipe to make for extra batches and eat throughout the week.
When youre on the go, its easy enough to just grab one or two out of the fridge or freezer before heading out.
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Grapefruit Satsuma And Pomegranate
Total calories: 75 calories
Ingredients: 1 grapefruit: 42 calories, 1 satsuma: 23 calories, 15g pomegranate seeds: 10 calories
How to make: Using a serrated knife, peel the grapefruit, removing all skin and pith. Holding over a bowl to catch the juice, slice either side of the membrane to remove each segment. Place in the bowl. Peel the skin from the satsuma, and separate the segments. Mix with the grapefruit and top with pomegranate seeds.
Calories And Weight Loss Diets
If you start on a diet and fitness regime and eat say 1200 calories a day you have a good chance of losing weight for the first week or two. Your work outs are going well, with a decent activity level. But in the third, fourth and fifth weeks you don’t lose any weight? What’s happening?
The answer is – you need more nutrients. Your body is retaining fat because your activity levels are too much for the nutrients in your system. The body is looking to survive, so keeps as much fatty tissue going as it can. Recovery time from exercises also slows down.
Solution? Eat more. Up the proteins, carbs and fats a little – to 1600/1700 cals a day. You’ll start to lose weight again as your system balances out.
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Low Carb Egg & Sausage Bake
We all live busy lives, me included. We need to work, take care of the kids, go to school, or do all threeYikes!
So, sometimes we need breakfasts that do double duty.
This sausage and egg bake does exactly that. You can have it for breakfast or dinner.
And it tastes so yummy. The creamy egg yolk complements the chunky sausage nicely.
You wont mind having it for breakfast, then having the leftovers for dinner.
Making it is pretty easy. All it takes is 5 minutes of prep time. Then you let your oven do the baking.
Now, thats how I like to roll.
Per Serving:
Egg White And Black Pepper Omelette
Total calories:
Ingredients: 3x egg whites: 51 calories, 1tsp olive oil: 40 calories, salt and pepper to season
How to make: Egg whites are a great source of protein and will keep you fuller for longer. Whisk the eggs whites in a mug or small bowl. Heat the olive oil in a frying pan and add the egg. Use a spatula or wooden spoon to fold the egg in the pan until cooked. Season and serve.
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